Monday, 9 March 2015

WARM UP (8 minutes or less)
2 rounds:
300m Run
5 Front Squats, 45/35#
6 Good Mornings, 45/35#

STRENGTH
15 minutes to work up to a Heavy Triple Front Squat (heaviest possible 3-rep set without any misses).

CONDITIONING
In teams of 2, as many reps as possible in 20 minutes:
100 Wall Balls, 20/14#
100 Double Unders
80 Box Jumps, 24/20”
80 Toes-to-Bar
60 Chest-to-Bar Pull Ups
60 Burpees
40 Cleans, 145/100#
40 Jerks, 145/100#
20 Snatches, 145/100#
20 Muscle Ups
• Share reps as needed.

EXTRA CREDIT (after class, if you have time)
CONDITIONING
5 rounds for time:
10 Burpees
35 Double Unders